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Warm Up
100 Cal Bike
Barbell Cycling Warm up
5 Hang Power Snatches + OHS
5 Hang Snatches
x 2 Rounds (Start with bar then add weight each round)
Olympic Lifting -
EMOM x 6
8/5 Cals Row + 2 Snatch @ 165/115 or 85%
Strength -
- Single Arm Push Press 5 x 5 (5 each Arm) @ moderate weight
Gymnastics -
20 Pike Ups
10 Barbell Roll Outs
1:00 DBall Hold 150/100
x 3
Conditioning
1000 M Row
20 Squat Clean and Jerks @ 185/125
1000 M Row